Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Ski Erg 1x:

–3-5 minutes at a moderate pace

1-2 Rounds:

–10 Bootstrappers

–10 PVC Pass Thru

–10 PVC Around the World

–10 PVC Rotations

–10 PVC Snatch Press

–10 PVC Sotts Press

–10 PVC Overhead Squats

Barbell Warm Up 1-2xs:

–5 Hang Muscle Snatch

–5 Snatch Push Press

–3 Snatch Balance (power position)

–3 Snatch Balance (full squat)

–3 Overhead Squat

Burgener Snatch 1-2xs:

–3 Down & Up

–3 Down & High Pull

–3 Down & Muscle Snatch

–3 Snatch Drop 2″”

–3 Snatch Balance

–3 Hang Power Snatch

Specific Barbell Warm Up 1x:

–3-5 Snatch

–3-5 Pause Overhead Squat

Movement Prep/ Workout Prime 1x:

–1-2 Power Snatch @ workout weight

–1-2 Power Snatch @ workout weight

–1 Shuttle Run @ workout pace

Metcon

Metcon (Time)

3 Rounds for Time

— 6 Power Snatches 135/95

— 6 Squat Snatches 135/95

— 5 shuttle runs (10m down/10m back)

Cool Down

Metcon (No Measure)

1x:

–:90sec per side Pec Stretch

–1-2min Underhand PVC Stretch

WORKOUT OF THE DAY